You Need to Eat Fat to be Healthy

Many people still believe that eating fat is not healthy, but that simply isn't true!  The reasons that we fear fat are based on flawed theories.  We need fat in our diets because it is necessary for our body and brain to function. 

Nutrient rich fats can guard against coronary artery disease, heart attack, and stroke and protect nerve fibers allowing them to work properly.  Fat keeps skin supple and your body from drying out.  

Omega 3 fatty acids can be found in tuna, salmon, mackerel or sardines.  They can also be found in avocados, nuts, olive oil, walnut oil, coconut oil, nuts, seeds such as sunflower seeds, sesame seeds, pumpkin seeds, chia seeds and flaxseeds.  Fat can also be found in avocados!  Bring on the Avocado Toast!  Total fat intake should be 30% or more of daily calories.  Studies have shown that there is no clear sign that butter is a health risk!  Just make sure to eat organic butter from pasture raised cows!

 I use full fat organic yogurt in my healthy Oatmeal Breakfast Bowl with Yogurt and Granola and I make my Granola with healthy coconut oil.  The Nourishing Traditions Blog is a great resource to learn more about eating healthy dairy and animal fats.

Healthy fats can be found in olives and pine nuts.  This Mezze Platter is a healthy lunch or dinner. 

Here are six reason to eat fat!

It provides energy.  The calories in fat give us long lasting energy.

It protects our organs.  Fat surrounds our vital organs so that they're not easily injured.

It regulates our hormones.

It's full of nutrients.  Fat contains vitamin A, which promotes eye health; vitamin D, which maintains our immune systems; vitamin E, an antioxidant that protects cells from damage; and vitamin K, which enables bone health and proper blood clotting.

Fat is necessary for brain health.  Fat and cholesterol make up 60% of our brains.  Fat provides the essential fatty acids linoleic and linolenic acid, which help brain cells to grow and communicate.

If you eat fat, it helps wounds heal.  The vitamin A in fat helps heal our wounds and prevent infections.

Here are a few healthy recipes with good fats to try!

Ginger Glazed Salmon with Charred Broccoli from Delish.

Pistachio Crusted Salad with Garlicky Smashed Potatoes from Camille Styles.

Mango and Jalapeno Guacamole from Joy The Baker

 

Spiced Sweet Potato Cakes with Crispy Fried Egg from My Darling Lemon Thyme

I hope this post has been helpful!  Eat as much fresh local food as possible and enjoy your healthy fat!

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